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Having strong muscles Can improve energy metabolism And contributes to weight loss Including helping to maintain bone mineral density Which exercise to keep the muscles strong Is exercise training (Weight training) or strength training (Strength training), we often hear that Just cardio may not be enough. Must be connected with weight training What exactly is weight training?

What is weight training?
Weight Training or Strength Training is an exercise that uses resistance and weight. Which will create tension in the muscles And the muscles will become stronger later. It is similar to aerobic exercise that strengthens the heart. Weight training can be done with exercise machines, barbells or dumbbells, and why we should do weight training exercises. Is as follows

Benefits of Do weight training exercises
Research from the Centers for Disease Control and Prevention (CDC) found that exercise to build muscle Can improve the balance of the body Reduce the chance of falling And improve blood sugar control Including improving sleep and heart health In addition, it has benefits for the body in various areas as follows.

1. Contribute to weight loss
Weight training exercises It doesn't just make your figure look better. But also helps build muscle that will help burn more calories. Having a lot of muscle mass will help your body burn more calories even when you're not exercising.

By 3-4 hours after Weight training exercises You'll still burn calories, so it's good for people who are losing weight. When the weight is lost, more than a quarter of the weight loss may come from the muscles. Which losing muscle mass may slow down the metabolism Therefore should exercise with weight training To help maintain muscle mass

2. Prevent the loss of muscle mass.
Building and maintaining muscle is essential. For people of all ages Because when I get older The body loses muscle mass with age. This is consistent with information from the American Council on Exercise that provides information that Most adults lose nearly half a pound of muscle mass a year. They begin to lose most of their muscle mass around the age of 30. Because people at this age tend not to be physically active as much as they were when they were teenagers. Moreover, the loss of muscle mass at the same time the body's metabolism slows down. It can cause weight gain, so it is a good idea to start weight training exercises. To prevent the loss of muscle mass That will arise with age

3. Prevent bone loss.
Data from the Mayo Clinic indicated that Weight training exercises don't just help you control your weight. But also helps stop the loss of bone mass. And may also create new bone mass This can help reduce the risk of osteoporosis. And also improves the balance of the body Including helping to increase the body's energy levels

4. It may help reduce the risk of cancer.
There is scientific evidence to support the benefits of weight training. For example the following research

- Research published in the journal Cancer Epidemiology Biomarkers and Prevention suggests that the more muscles a man has The lower the risk of dying from cancer.
- Research published in the journal BMJ suggests weight training exercises can improve long-term balance. For the elderly
- Research published in 2017 in the Journal of Endocrinology suggests that having a muscle can improve Insulin Sensitivity and Glucose Tolerance.

How to do weight training exercises

- Should exercise at least 2 and a half hours each week.
- Start with 8-12 workouts per set during the first 4 weeks, then increase to 12-15 reps per set 4 weeks later.
- When doing 15 exercises becomes easy Add it to two sets of exercise or add weight.
- Take deep breaths while doing weight training exercises. And should not hold their breath Including exhaling when having to exercise weightlifting
- You don't need to spend up to 90 minutes a day to see results. Because most people Two short weight training workouts per week. Is powerful enough
- The Department of Health and Human Services recommends that you exercise with weight training. Using the core muscles of the body at least twice a week on a regular basis

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